Mitochondria are the ‘power houses’ of our cells. They use the oxygen we breathe and the food we eat to produce energy. ‘We are what we eat’ and what we eat has changed dramatically in my lifetime. Chronic disease is now the scourge of the developed World, it is challenging our Health and Social Services to the limits. It is limiting our quality of life but I believe that by nurturing our Mitochondria we can help prevent or even reverse chronic disease.

I am going to be controversial here and say that I believe the the way that we live, eat and drink is damaging our Mitochondria and disrupting normal bodily functions and natural healing. I do not believe that our bodies start attacking themselves – we are designed to self healif given the right conditions but our mitochondria can become overwhelmed with toxins, bacteria, viruses, stress and at the same time not have the basic nutritional ingredients they need to provide enough energy to function correctly or repair. Diseases like Scurvy (lack of vitamin C) and Beriberi (lack of Vitamin B1) are easily cured by addressing those individual nutrients but Mitochondrial disease/dysfunction is affected by many nutrient imbalances that affect many different cells and systems.

These mitochondrial dysfunctions maybe at the heart(no pun intended) of most ‘Auto-immune’ disease. Weakened mitochondria are passed from Mother to child and therefore chronic disease is exacerbated with each generation unless action is taken to restore good, balanced nutrition and lessen the toxins in our environment. There are approximately 200 diseases confirmed or with strong scientific evidence for auto-immune origins. (reference Sarah Ballantyne PhD) If you have one you are known to be much more likely to get another – ever thought why?

Damaged Mitochondria trigger an immune response much like an infection, this can induce inflammation that if untreated can further damage Mitochondria. This vicious cycle continually worsens Mitochondrial and immune function, which promotes the occurrence of chronic conditions and severe disease.

Chronic Mitochondrial Disease

Take Reiter’s Disease, not often referred to these days but I was aware of it because of my Ophthalmic nursing -this is an Auto-immune disease that presents as a reactive arthritis, inflammation of the eye, inflammation of the urethra and also the skin. It is thought to have a genetic predisposition (HLA-B27) and may also be connected to infection in the gut. My son had all of these plus lichen planus, a skin rash that also affects mucous membranes and Erythema nodosum, painful nodules that appear under the skin – usually on the shins. I mention this because it is one of the few cases where a pattern of inflammation affecting various sites in the body was linked to a possible infection in the gut and and also a genetic disposition. This is frequently now said of many other ‘Autoimmune’ conditions but they are not usually linked by a name or described as a syndrome.

Look at some of the labels given to Chronic diseases that are frequently linked or progress to other parts of the body.

What if these are all problems with Mitochondrial dysfunctions that have developed due to inherited weakness and the trigger that is infection/stress/poor nutrition/toxins that have pushed our mitochondria beyond normal recovery levels resulting mainly in inflammation and failure of systems. This is chronic mitochondrial disease.

Acute Mitochondrial disease

There are some diseases that present as acute and the patient quickly goes into organ failure. As an illustration lets look at a Marathon runner where even a young healthy person can induce this – training takes weeks/months and the body gradually adjusts to the extra demands but on the actual race day less is within the control of the runner. The stress levels will be much higher, maybe the day is too hot or too cold, maybe only water is drunk rather than isotonic fluids and the runner pushes themselves beyond their physical limit. I remember the photos of David Wyeth at the end of the London 2017 Marathon when another competitor virtually carried him across the line and he has said since that he regrets putting himself at risk. He was lucky, several athletes have died during or following Marathons or Triathlons and the cause is often said to be ‘not known’, ‘possibly dehydration’, ‘heat stoke’ or heart attack but what we are seeing is the mitochondria cannot supply the necessary energy demanded, cellular energy is acutely stressed and the muscles, heart and brain demand the most so collapse is imminent. In this situation, or any acute mitochondrial situation, what can be administered is nicknamed a Banana bag or rally pack that is a bag of I/V fluids containing vitamins and minerals. Typically this is a litre of normal saline with

Thiamine B1 100mgs,

Folic acid 1 mg

multivitamin ampule (mainly other B vitamins and Vit C)

Magnesium sulphate 3g

The Magnesium helps stop spasm and cramps and is essential for Mitochondrial function. It is known that many of us are Magnesium deficient due to modern diet already so any extra stress put on the body can deplete it rapidly.

If you are considering entering a Marathon or similar event then I would suggest taking supplements that support your mitochondrial energy and boost ATP.

Essential nutrients for healthy Mitochondrial function.

Oxygen

B Vitamins (needed daily because water soluble and not stored)

Thiamine B1 is especially important, nicknamed the spark plug to energy, but often ignored!

D-Ribose (used by the body to synthesise and support the energy pool- essential to cellular metabolism.

Vegetarians and Vegans frequently do not get enough CoQ10, L-Carnitine or B12 plus other B vitamins because our primary source is meat.

It is possible to nurture our Mitochondria by eating a nutrient rich diet, low in processed foods, low in toxins and inflammatory foods like sugar and processed grains. Our modern diet has drastically increased input of processed and natural carbohydrates and reduced our Omega-3 anti-inflammatory fats and natural saturated fats while increasing substantially the Omega-6 and trans-fats in cooking oils, processed foods and margarines. Oxidised Omega-6 oils (trans-fats) are known to damage DNA.

A healthy ratio Omega-6 – Omega-3 is considered to be 1:1 – 4:1 but in a diet full of processed food, Take-outs and fried foods this can easily go to 30:1 Healthy fats for Omega-3 are oily fish, seafood and flaxseeds and then Omega-9 fats in olives, olive oil, avocados and avocado oil, walnuts and macadamia nuts that all have anti-inflammatory properties. Some Omega-6 fatty acids are also beneficial – CLA come from grass-fed meat and dairy and GLA comes from green vegetables or supplements like Evening Primrose oil or Borage oil. The conversion of Fatty acids to anti-inflammatory Prostaglandins in the body is dependant on Magnesium, Zinc, Vitamins B complex and C.

Diet choices

There are so many promoted diets out there that everyone gets confused (including Nutritionists). The basic aim is, as above, to reduce inflammation by reducing Carbohydrates and especially sugar while increasing healthy high quality fats. The Mediterranean Diet has always been considered a good starting point and certainly it contains far more good fats, fish and shell fish, and more nuts, fruit and salad than most other diets. They tend to use the whole animal and cook on the bone more than we do, they drink more coffee, wine and use garlic a lot – all things I love! They also get plenty of Vitamin D from the sun and plenty of social interaction in a more relaxed lifestyle than many places.

The Paleo and Paleo AIP Diets definitely convey many benefits to Mitochondrial health but I still developed new Hypothyroid symptoms while on it and certainly going too low on carbs can predispose you to this plus low B Vitamins from not eating cereals/grains. I would advise people to supplement with certain Vitamins and avoid gravitating towards too many processed ‘gluten-free’ foods if you are avoiding gluten and dairy on any diet.

After 6 months of intensive research and a lot of ‘Bio-hacking’ myself I came up with a diet and supplement regime that has improved most signs and symptoms and feelings of well-being. As I didn’t especially want to ‘name’ yet another new diet or join the ever expanding choice of new diet books (although royalties from a book would have been nice!) I searched for comprehensive research already out there that would support what I have found works.

First there is The Mito Food Planfrom the Institute of Functional Medicine – this is available free online and is a full guide with explanations that are easy to follow.

Secondly, I had a Eureka moment when I discovered ‘The Perfect Health Diet‘ by Paul Jaminet Phd and Shou-Ching Jaminet Phd who back it up with plenty of research and good personal testimonies. It is a low to moderate carb(20%), high healthy fats (65%) and moderate protein (15%) diet. It is available as a book with all the scientific back up or the basic principles are available free online with a fantastic ‘Apple Plate’ graphic detailing what to eat and what to avoid – print it out and pin to your fridge or kitchen cupboard! I love the fact that it includes dark chocolate(full of Magnesium), coffee, nuts and wine, in moderation. Be open to varying the portions slightly – I personally feel I need more protein – and sometimes chocolate 🙂

so this replaced a, b and c above therefore not too many pills to take!

I also bought some D-Ribose powder that I add to coconut milk yogurt most mornings and my energy both physical and mental has improved 10 fold.

Summary

My ‘Bio-hacking’ has resulted in 3 weeks on a Cruise where I actually lost 2lb despite eating plenty and drinking wine with my meal each night. My energy, mental clarity and general well-being has greatly improved. My resting pulse still drops below 45 and my blood pressure is low but my morning temperature has recovered from a dire 34C to a constant 36C – so a good indication of increased metabolism (Mitochondria) and my Peripheral Neuropathy has disappeared. The only symptoms to have not improved are pulse and Heart Arrhythmia and therefore I have an appointment with a Functional Medicine Doctor to discuss starting on Natural Desiccated Thyroid treatment. Having been Hypothyroid for several years I know I should have sought treatment earlier but I at least know that I have optimised my thyroid production and Mitochondrial health – which I will continue to do. Hopefully other people will follow this regime to boost their Mitochondria and prevent or reverse chronic disease – whatever it’s origin.

Taking responsibility for your own health is always a good step forward and I would love to hear from anyone in my comments section.

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This post is about my recent experience and why I think Hashimoto’s needs a different approach.

What is Hashimoto’s Hypothyroidism

Hashimoto’s Hypothyroidism is an Autoimmune disease where your body gradually destroys your thyroid gland leaving you with multiple symptoms such as

Loss of outer eyebrow hair and increased loss of hair on head and body

slow heartbeat

discomfort in throat

muscle aches and cramps

weakness

arthritis

cold intolerance

dry skin and hair

lethargy / fatigue

sleep disturbance

brittle nails

memory loss/poor concentration

weight gain

tingling or parasthesia in hands / feet

Each individual will have any number of these symptoms and they can vary with the level of thyroid deficiency and the length of time the body has been deprived of the right amount of hormone.

There are other causes of Hypothyroidism such as cancer surgery, radioactive iodine treatment of hyperthyroidism, heavy metal poisoning and more rarely a problem with the Pituitary gland that is not producing enough TSH – thyroid stimulating hormone.

Hashimoto’s Hypothyroidism is by far the most common (90-95%) and that is what I am focusing on today.

Treatment Options

Normal medical treatment has always focused on replenishing the body with thyroid hormone – either in the form of a synthetic T4 drug or desiccated thyroid tissue taken from pigs or cows. In the case of a surgically removed thyroid or one that has been destroyed by radiation then this may be the only option.

With Hashimoto’s I feel it is important to take a Functional Medicine approach to find and treat the root cause which is an Autoimmune reaction and to support the thyroid with the nutrition it needs for optimal function. There is frequently an underlying Adrenal imbalance as well and patients often say that they have had extreme stress previous to symptoms, or ongoing. There may also be a history of Epstein Barr infection or other herpes infections, all of which can affect the immune system long-term.

It is very important to look at the medical history as the Thyroid may have been under attack for quite some time before multiple symptoms appear and a diagnosis sort. It is also possible that other Autoimmune problems are present, especially Coeliac disease or Gluten intolerance. This could mean that the digestive tract is damaged, already reacting to foreign proteins and not absorbing all the nutrients we need.

Hashimoto’s is not something that I think you should try and treat yourself and it should be monitored with appropriate blood tests but there are certain actions that you can take yourself that can help balance your system, boost your health and at the same time help your Doctor see the overall picture of the effects of the disease and the treatment.

If you think you may have Hashimoto’s rather than any other cause of fatigue then the first thing you could do is set up a chart to record your Basal Temperature. This is the temperature that you body falls to at night when you are sleeping. Have a thermometer by your bed and as soon as you wake take your temperature, in your armpit. Make sure that it is right in your armpit and leave it for 2-5 mins to get an accurate reading. If you have low thyroid function then it is likely to be several points lower than the normal range of 36.4C -36.7C . Do this for at least a week so that you have a record to show your doctor and you can also carry on to show any reaction to treatment.

My own approach

I have thought for years that my Thyroid was slightly under-active and have not been good with aerobic activity, climbing hills etc. since having Glandular Fever aged 20. I lost my outer eyebrows ages ago. I have been aware of my pulse being slow and irregular (43 -55) for over 10 years but have had ECG’s and told it wasn’t anything to worry about. It wasn’t until a medical showed a TSH of 5.25 and a slightly low FT4 of 11.8 that I thought I should probably do something about it if I was to continue to be healthy.

It also made me realise that an increasing amount of tingling and parasthesia in my hands was probably more likely to be caused by my Thyroid than by neck arthritis. I felt, maybe wrongly, that if I went to my GP I would just be put on synthetic T4 Thyroid pills and from everyone I have dealt with over the years I knew this was not the cure all that it is often claimed to be.

My plan was to first optimise my nutrition to see if that had any effect on my symptoms. I started by taking Bio-Selenium 200 as that is know to be essential for Immune and Thyroid function and it is a nutrient that many in the UK are know to be lacking. Ten days later I started a Basal Temperature chart and also recorded my pulse and blood pressure every few days. The first few days my temperature was in the range 34.1-34.4 C which is 2 degrees below normal therefore I decided to add an amino acid L-Tyrosine 500mg as I had read that this could possibly stimulate the available thyroid hormone. I realise that I was experimenting but I researched and the only side effect was said to be that if you suffered with migraine headaches it may trigger them. I never get headaches since giving up gluten and dairy and therefore thought it was unlikely to affect me.

Within 2 days my Basal Temperature was up 35.5-36.0 C and I actually felt very warm and my circulation was improved with warm feet – something that is a complete anomaly to me! This was in total contrast to the typical UK weather that had suddenly taken a dip back to cool and wet. That evening I started to get a headache and by the next evening it was continuous and worse – I felt like I had been kicked in the back of the head. Taking painkillers lessened it but then a couple of days later I started to get an uncomfortable feeling in my throat and a tight sensation on swallowing. Now this seemed extreme for a natural protein that is found in chicken, turkey and that I thought I probably was getting sufficient quantities of through my diet and so, listening to what my body was telling me, I stopped taking the L-Tyrosine. During the time I was taking it the tingling in my hands disappeared and I felt more energised and alert but I have since read that if you have autoimmune problems it may be too stimulating and cause more inflammatory reaction. If self medicating – even with nutritional supplements – always do thorough research!

The tingling in my hands returned, the throat gradually returned to normal and my Temperature remained above 35C. On to a new plan…

Ashwaganda, a popular Ayurvedic medicine used for a wide variety of disorders, is something I have used before to treat stress and fatigue. It is an adaptogenic herb with the ability to get the body to regulate itself. It has been proven to work well in regulating the thyroid gland when additional T4 and/or T3 is required or if the rate of metabolism is slow. Scientists concluded that people with hypothyroidism benefited from Ashwaganda due to it’s ability to raise T4/T3 and its anti-inflammatory, antidepressant, antioxidant and nerve protecting qualities. It is important to buy good quality herbs therefore I started on 1 capsule twice a day of fresh organic Ashwaganda Root Capsules.

I also added Licorice (Glycyrrhiza Glabara) that supports immune function and with ingredients that heal the digestive tract, are anti-inflammatory, anti-viral and anti-microbial. From my latest research it does look like there may be a connection to Autoimmune problems stemming from Epstein Barr infection that can stay dormant in the body therefore adding supplements that have anti-viral properties could help.

So far, so good. I am generally sleeping better and have plenty of energy. The peripheral neuralgia is improving again and a month on my temperature has not fallen below 35C and I haven’t had any palpitations. I will carry on for another month with this plan as well as my usual Low Carb High Good Fat diet, Methyl B Vitamins, Vitamin D and keep eating nuts and seeds for zinc, Liver or pate for Ferritin levels, Lemon Balm (anti-viral) and Green Tea and Resveratrol in the form of Red Wine plus my Sizzling Minerals to make sure I get good magnesium levels and all the other minerals I need to help cellular function.

I will get a repeat blood test and if I have to take a thyroid hormone then I would definitely prefer to take a natural one that provides all the elements needed and not just artificial T4 – thyroid function is complex. Functional Medicine is about looking for the root cause, assessing all the signs and symptoms and adjusting diet and lifestyle.

This might sound a lot but it just becomes part of what you do – listen to your body, assess signs and symptoms and tweek as necessary! Those that don’t take time to maintain their health may end up losing time due to ill health!

Both recipes contain some sugar, honey or maple syrup which I only use very rarely but I personally can’t stand artificial sweeteners of any kind. The high protein, good fat content help to keep your blood sugar on an even keel – as long as you don’t eat the whole tray! I have been experimenting with coconut nectar but it is not as sweet. Use whatever you prefer.

Hot Cross Buns with Cinnamon Crosses

2 Tablespoons Gluten free flour

60g Coconut flour

30g Psylliumhusks

2 tsp Gluten Free Baking Powder

2 tsp Mixed Spice

2 tsp Cinnamon

3 tbsp raisins/sultanas/mixed peel

1-2 tbsp of Honey, Maple syrup or Coconut Nectar

4 Large Eggs beaten

Just mix all the dry ingredients together in a bowl then add dried fruit, sugar substitute and mix in eggs until well combined. Mixture can then be spooned into large cup cake or muffin tin and will be enough for 8-10.

Bake 180C/350F for 20-30mins.

When cool you could ice a Cross on top with cinnamon flavoured icing.

Chocolate Brownies

Put 5-6 ozs dairy free chocolate in small bowl over a pan of warm water to melt

Finding Healthy Food while travelling – with Food Intolerance problems is not easy. I am lucky enough to have just had two wonderful, mainly sunny, weeks exploring the Canadian Rockies. As my son and I are both Gluten and Dairy free, travelling and eating out generally can cause problems. Canada had many more Gluten free restaurant options than we get in the UK and restaurant staff everywhere were much more aware and helpful than here. They also seem to serve low carb main meals and do not offer fries with everything. As with the special meal pictured above – the potato was minimal, which is how we like to eat. Even when high in the Rockies, Salads and fresh fruit salads were plentiful. We also found that they have quite a few Gluten free beers. As elsewhere, we found Italian Restaurants usually had Gluten free pasta and Pizza options.

Preparation is everything

I started by investigating the airline food available but there was literally nothing we could eat and although most airlines can substitute Gluten free or Dairy free they seem incapable of doing both. The risk is too great and nobody wants to be ill on a 9 hour flight or at the start of their trip. I bought some Paleo Protein Bars and made some chocolate crisp protein bars to fill in for when breakfast or lunch was not possible. We took dates, dairy free chocolate and mixed nuts (which we couldn’t eat because someone on the flight had a severe nut allergy.) We have a basic standby of fruit, ham or turkey, gluten free crackers and crisps which saw us through most of the difficult days actually travelling. Each place we visited we Googled ‘Gluten free Cafes and Restaurants’ and were quite overwhelmed by how much information was out there.

Eating Out

We actually found some great places! We had a delicious, really healthy lunch of Meatballs on zucchini noodles with mushroom sauce in The Kofta Meatball Kitchen in Cambie Street, Downtown Vancouver. We had a good burger with a very acceptable Gluten free Bun in Milestones, Kelowna plus salad.

The best meal of the entire holiday was the steak wrapped in smokey bacon with a black pepper demi-glace and lovely fresh vegetables which is the feature image above. The chef at The Marmot Lodge, Jasper, then excelled himself by producing a gluten and dairy free Hazelnut chocolate tart with a berry coulee! It was incredible – thank you, you are a star!

Then when in Victoria on Vancouver Island we found an amazing place called Sante Gluten Free Cafe (check out their Facebook Page) where we had a fantastic chicken risotto and we also bought pizzas, lemon coconut slice plus a Cinnamon bun for our long journey home. We also had a lovely meal in the Milestone’s on Victoria Harbour.

We survived the whole holiday without getting ‘glutened’ and have some lovely memories – so thank you Canada! It certainly isn’t easy finding healthy food while travelling – with food intolerances but with a little planning it is possible to eat and even be a little indulgent 😉

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Celiac or NCGS is there a difference? Celiac (Coeliac in UK and Ireland) disease and the connection with wheat has been known about since the 1940’s and with gluten since 1952. Celiac disease is caused in genetically predisposed people by a reaction to a gluten protein called gliadin which can be found in wheat, barley, rye, spelt, durum, Kamut and triticale with some people also reacting to oats. Celiac Disease can vary from mild to severe usually showing destruction of the gut lining and is an Autoimmune disease.

Despite nearly 65 years of knowledge it is poorly diagnosed across all age groups and it is estimated that less than a quarter of people are diagnosed. To confirm diagnosis raised antibodies (IgA) and destruction of the villi in the gut lining have to be demonstrated. Certain populations have a higher incidence, the populations of Ireland and Italy appear to and also people with Downs Syndrome have an increased risk . Celiac disease is associated with a multitude of other chronic medical conditions, many of which are Autoimmune disorders and also some neurological disorders.

NCGS – Non Celiac Gluten Sensitivity was originally described in the 1980’s and only since 2010 has been included in the spectrum of gluten related disorders. It is also associated with Autoimmune disorders and neurological disorders where no small bowel disease has been discovered.

It is known that there may be a genetic predisposition but that a trigger such as surgery, infection, pregnancy and emotional stress can trigger symptoms of Celiac disease and NCGS.